{"id":57638,"date":"2019-11-11T07:38:44","date_gmt":"2019-11-11T15:38:44","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=57638"},"modified":"2019-11-05T07:40:20","modified_gmt":"2019-11-05T15:40:20","slug":"mediterranean-diet","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=57638","title":{"rendered":"Mediterranean Diet"},"content":{"rendered":"\n<p>Recently I talked about wanting to try the Mediterranean Diet.<\/p>\n\n\n\n<p>I&#8217;ve been doing keto on and off since February. It worked really well in the beginning. I lost about 10-12 pounds or so in the first few months and I honestly felt really good! I cleared up my psoriasis, I had energy and felt pretty good. I definitely felt better and more satisfied than when I tried low-carb diets in the past.<\/p>\n\n\n\n<p><strong>What I didn&#8217;t like about keto?<\/strong> It takes a LOT of tracking. It&#8217;s hard to stay under 25 grams of carbs for the day. It takes a lot of mental energy and planning to stay on track with your macros and meal planning. It was also a little triggering. I found that I started to look at certain foods as being &#8220;Bad Foods&#8221; and then feeling anxiety or guilt if I ate them. I don&#8217;t think that&#8217;s a healthy way to look at any food. I can see that someone with a history of anxiety or eating disorders could get very obsessive on a diet like keto.<\/p>\n\n\n\n<p>I started reading about the Mediterranean Diet and it sounded really good. It wasn&#8217;t new to me. There are a lot of <a href=\"https:\/\/universityhealthnews.com\/daily\/nutrition\/6-major-benefits-of-the-mediterranean-diet\/\"><strong>benefits to this diet<\/strong><\/a>. It&#8217;s helpful for heart health, controlling blood sugar, it might protect against cancer and depression. <a href=\"https:\/\/www.everydayhealth.com\/mediterranean-diet\/scientific-health-benefits-mediterranean-diet\/\"><strong>Supposedly it&#8217;s good for your brain, too<\/strong><\/a>.<\/p>\n\n\n\n<p>It&#8217;s fairly simple to follow, which is also a plus. It looks to me like you can basically eat MOST things in moderation, unlike keto that is very restrictive. <\/p>\n\n\n\n<p><strong><u>Avoid these Foods<\/u><\/strong><\/p>\n\n\n\n<ul><li>Sugar (soda, candy, etc)<\/li><li>Refined grains (white breads and pasta)<\/li><li>Trans Fats and Refined Oils (margarine, soybean oil, canola oil, etc)<\/li><li>Processed meats (sausages, hot dogs, etc)<\/li><li>Highly processed foods (anything that is &#8220;low fat&#8221; or &#8220;diet)<\/li><\/ul>\n\n\n\n<p><strong><u>Foods to Eat<\/u><\/strong><\/p>\n\n\n\n<ul><li>Vegetables and fruit<\/li><li>Nuts and seeds<\/li><li>Legumes<\/li><li>Tubers (potatoes, sweet potatoes, turnips, yams)<\/li><li>Fish and seafood<\/li><li>Poultry (chicken, turkey, duck) and eggs<\/li><li>Whole grains (brown rice, rye, barley, whole wheat, corn, buckwheat)<\/li><li>Dairy<\/li><li>Herbs and spices<\/li><li>Healthy fats (EEVO, olives, avocado, avocado oil)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Health-Benefits-of-the-Mediterranean-Diet-2-800x800.jpg\" alt=\"\" class=\"wp-image-57640\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Health-Benefits-of-the-Mediterranean-Diet-2-800x800.jpg 800w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Health-Benefits-of-the-Mediterranean-Diet-2-800x800-150x150.jpg 150w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Health-Benefits-of-the-Mediterranean-Diet-2-800x800-300x300.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Health-Benefits-of-the-Mediterranean-Diet-2-800x800-768x768.jpg 768w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Health-Benefits-of-the-Mediterranean-Diet-2-800x800-690x690.jpg 690w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>Looking at these food pyramids, I don&#8217;t know that I am 100% on board with it. One of my takeaways from doing keto is that I DO agree, that limiting carbs is a good thing. It just is. Maybe you don&#8217;t need to do extreme low carb, but maybe just cutting out bread and pasta and getting your carbs from vegetables, sweet potatoes, fruit and beans. (So basically a variation of <a href=\"https:\/\/www.healthline.com\/nutrition\/slow-carb-diet\"><strong>Slow Carb<\/strong><\/a>).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"771\" height=\"850\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Basic-Components-of-the-Mediterranean-Diet.png\" alt=\"\" class=\"wp-image-57641\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Basic-Components-of-the-Mediterranean-Diet.png 771w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Basic-Components-of-the-Mediterranean-Diet-272x300.png 272w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Basic-Components-of-the-Mediterranean-Diet-768x847.png 768w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2019\/10\/Basic-Components-of-the-Mediterranean-Diet-690x761.png 690w\" sizes=\"(max-width: 771px) 100vw, 771px\" \/><\/figure><\/div>\n\n\n\n<p>The good news is that this diet is basically ME. I love all of those things. I love Greek food. I love hummus and plain Greek yogurt. I eat a lot of seafood. So basically I need to limit red meat, cut out sugar and it&#8217;s not a huge change from what I used to do before keto!<\/p>\n\n\n\n<p>So I recently spent a few hours perusing websites for recipes and meal plans and created my own meal plan for three weeks. I found some REALLY delicious-sounding recipes I was excited to try. <\/p>\n\n\n\n<p>I am still going to try and limit my carbs (bread and pasta). Maybe the pasta dishes are just once a week. I definitely won&#8217;t be eating pasta daily! <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recently I talked about wanting to try the Mediterranean Diet. I&#8217;ve been doing keto on and off since February. It worked really well in the beginning. I lost about 10-12 pounds or so in the first few months and I honestly felt really good! I cleared up my psoriasis, I had energy and felt pretty [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"yes","footnotes":""},"categories":[84,9969,10065,3248],"tags":[8617,9971,9970,10064,8758],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/57638"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=57638"}],"version-history":[{"count":5,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/57638\/revisions"}],"predecessor-version":[{"id":57646,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/57638\/revisions\/57646"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=57638"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=57638"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=57638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}